3 OHS -6 FS-9 BS-12 box jumps

5 rounds
3 OHS 65
6 FSq
9 BSq
12 Box jumps 24" box

Did three rounds. 24" box jumps still a bit intimidating. But I did then and only missed one rep. We had a cap of 15 minutes. Jeff said to "start with the 24" box".

Last time I did all five rounds in 14:56 using a 20" inch box. This workout intended for 36" tires.

Are you happy, Patrick?

Randy @ 6:30 pm

75 power snatches @ 55#

10:45

Cash out
Max Pull ups 9
Max Push ups 16

grrrr I didn’t rest enough after the workout for the pullups. Grip was shot from Snatches.

Monday, Sprints/FrontSquats and CrossPit

With GD’s 6:00pm class:
7 Rounds
run to the end of the building, sprint back
7 95# Front Squats (all sets unbroken - last set with GD and Logan coaching me not to look up.)
18:55

hmmm how did that happen. My Nike magic slippers must be working.

20 HSPU (knees on stack of mats ??")

CrossPit: Strking and Grappling work. Then

3 rounds
10 squats
sprint 240m
10 squats
Partner punches bag while you do the above for all three rounds.

Time about 13? min with Mark having to cut short his squat/run combo due to running out of time.

6:30 @ Brand X

AMRAP in 20 min

15 pushups
12 ring dips (round one, full ring dips...second and third roundjumping with negatives)
9 push press 85#

Surprisingly the ring dips were the kicker. After the first round I was at 7 minutes, but I could not get a ring dip in second dip. Jeff said to do negatives.

Got to meet AxelBear (http://carpeferrum.blogspot.com) of our forum and he is really nice guy hopefully get to see him again tomorrow for our brand x dinner?

Wednesday - Denise 21:14

‘Denise’ in 6pm with Big D

3 rounds
19 pull ups
60 squats
48 kb swings 35 #

21:14
(I think)

Monday - Runs/Squats;CrossPit

I don’t believe I’ve done this one before.

4 rounds
run 400m
50 squats

17:35

Not entirely unhappy with this.

Then crosspit workout was
5 rounds
1 minute sprawls, push ups and squats
1 minute R+L punch + R Round Kick

Horrid.

Today's a rest day...so went out shopping for family stuff. It's been a week since the games and I think I'm recovered now. What a blowout day that was. Wednesday's workout was really hard to do...the running made my stomach hurt and the lift were painful!

Friday I just basically walked through it...I just did not have the energy. Saturday FELT bad but my performance was good I think....so monday should see at least a return of previous energy.

I'm sorta zoning...trying to be honest about it and man it really is a calorie restricted method when you get down to it. If I stick to 10 blocks that's less than 1000 calories a day. But it's effective when you implement anywhere between 70 and 100 percent accuracy in my experience.

Still got a target date to hit the Brand X picnic in my two piece suit.

Saturday - Connor

‘Connor’

AMRAP in 20 Minutes
5 deadlifts
5 Hang power Cleans
5 Front squats
5 Push Press
5 Back Squats

I used 65# and did 8 rounds plus 5 deadlifts. I don’t think I’ve sweated so much in any workout ever to date. I kept dripping from my forehead on to the middle of the bar when I was doing deadlifts. Just AWFUL humidity and that was a “metcon” hahah well the way Cerberus and IBEATU@XFIT were doing it, it was.

Friday - Connor's birthday workout

Buy in 34 HSPU (or until GD tells you are too slow and makes you stop, I think I did 17 with feet on 36 in stack of tires.)

AMRAP 17 minutes

17 box jumps (I did 20")
17 Hang power snatch (55#)
17 Push ups

Cash out 17 HSPU knees on 20" box.

I got in two rounds but that was not my best effort...box jumps daunting, and just not all in yesterday. Still recovering I think.

Wednesday --Sprints/Push Jerks

7 rounds
Run to end of second building /about 150M
sprint back /about 150M
7 95# Push Jerks

27:47

Really tough. Broke the jerks 4/3 each set. Runs excruciatingly slow.

Saturday, July 5th. Crossfit Games

Briefly...here are my results for the Crossfit Games Workout:

Round 1: 09:00 am

21-15-9

65lb thrusters, chest to bar pullups

DNF 12:01- didn’t even finish first round. I couldn’t get my chest to the bar after the 8th counted rep. I pulled higher than ever but couldn’t get my chest in close enough. I’ll be working that...oh yeah.

Round 2: 1:00 pm
5 rounds for time
deadlift 185lb
10 burpees, chest and thighs to deck, full extension and clap overhead.

DNF 12:00- completed 4 full rounds of this and really happy about that. Never lifted that heavy of a deadlift for so many reps.

Round 3: 5:00 pm
750 meter trail run.

7:17 this is ok. I know I’m slow. And by the time 5pm rolled around I wasn’t even concerned about what my time might be. No chance of not completing it in 20 though. Estimated completion of 08:00 and so that is better than I hoped.

Total official time: 31:18

I'll try to write up something a bit more colorful tomorrow.

CF Games 2008

Off to the CrossFit Games

Events for Saturday...default order is my preferred order.

1)Fran
2)Deadlifts and burpees
3)Hill Run

Sundays event will be a surprise and starting times based on your placement in the overall time taken to perform the first three events.

Glad for the hill sprints at Brand X. 750m = 7 hill sprints...right?

Wednesday - Hill Sprints and DB hang squat clean

Workout at 6pm...warmup 1 minute jump rope, 30 seconds squats....

4 rounds
1 hill sprint
15 db hang squat cleans 35# db (ie 1/2 body weight)

23:40

That was hard. Big thanks to Kempie and Julie (LRH) for coaching me through. Really really difficult.

I got the best ever sweat angel after assuming the position for about 10 minutes. As soon as Kempie gets it on the computer, I'll post it.

Monday, 6/30

I: 6pm with Jeff

2 min OHS = 39 reps

Then rest max 5 minutes..I think it was about 3 minutes

50 burpees
rest up to 5 minutes - started after about 2 minutes
50 pull ups

14:01 for burpees and pull ups

II: CrossPit workout with Connor after working on a punching, takedown, kimura combo for 30 minutes.

2 rounds:

1 Minute each
punches
Partner takedowns/defense
sprawls
push ups
pull ups
(looks easy on paper)

Cool down was 5 minutes of submission grappling with partner, Bobbi.

I believe I must have blacked out...

I missed an entire week of workouts there somwhere...

Saturday 6/28

2 rounds of

21 36 tire jump progressions
21 KB swings (53# for 1 round, 36# for the other)\
21 65# thrusters
21 Pull ups

34: somethign...hehe I will have to look it up.

Saturday, Brand X workout and Swimming

TMoney - 21 June 2008 11:23 AM

Saturday at Brand X

7 x 7

7 Rounds

Sprint to end of second building & back
You have 45 seconds from in the door to complete 7 Power Cleans & 7 Any Way Over Head
If you don’t finish in 45 seconds, the round doesn’t count!
Rest 2 minutes between rounds (This got stretched as heat took its toll)

I don’t remember all the weights. Big Dawgs were 135#/95#

Heat was miserable. 100 when I pulled up to the gym at 10 A.M.

I ended up modifying this beyond recognition

5 rounds with 5 reps of the clean and AWOH lifts. Never made the 45 seconds.

22:12 with 95# clean and push press. I spent half the rest periods flat on my back. Poor Joanne came over to see what was wrong with me. This workout kicked my ass.

Then after lunch, which I didn't eat because of the heat, I decided I'd take bradley to the pool where we spent the rest of the miserable afternoon. Thanks to crossfit, although I'm still no runway model, I felt relatively comfortable walking about in my new bikini and lying under the sun between swims. Bradley learned take a few unassisted strokes before he arrived in the safety of my arms. So proud of us!

By end of summer, bikini handstand pic for my blog and Bradley swimming like a fish.


\

Also I went to the Hotel Del with my sister on Friday and I wore a dress that had originally worn when I weighed 139 pounds and even at 150 crossfit pounds this dress fit like a charm.

Random Rest Day post.

Just a quick observation: I'm really sore from the handwalking HSPU workout yesterday.

The Deadlifts were hard but not un doable. Debbie coached me through sets of three. I think I should be able to do more than that but haven't done deadlifts in a long time.


I also did some squat muscle ups and some jumping bar muscleups as prescribed by Andres, yesterday while waiting around for lunch time.

Need to work on my false grip pull ups.

Brand X saturday class - deadlifts and hand walks with hspu

Today we did this in Saturday AM class:

21-15-9
Deadlifts
3-2-1
Handstand walk with HSPU at end of each trip

I got there late, so I dont know what the recommended weights were. I started with 165# but couldn’t do more than singles so after 5 reps went down to 145. BW = 148 Hand walks and HSPU were assisted by Aileen and Paula, and coached by Debbie! Thanks!

I guess it wasn’t for time but it still kicked my but.

Friday - 36" tire jump progressions

ummm dude.

I did a few legit 36” tire jumps.

really!!!!

5 rounds

10 36” tire jumps
10 OHS 55#
10 Pull ups
I completed 4 rounds and 1 more set of 10 tire jumps. (first round I did 5 tire jumps and 5 20o” box jumps as instructed. For the rest, I disregarded Jeff’s instruction and did all tire jumps.)

Jeff had me try a few running one foot touches on the 36 inch stack of 2 tractor tires before class. First had me try the full on jump but he had my hand to steady me. Missed. So he had me do the one foot version of just touching my left foot on top of the tire. Did a bunch of those, but got some righteous stand up on the box hip extended jumps. yeah!

I did the first round with 5 tire jumps, 5 20 inch box jumps. 4 more sets of 10 tire jumps. Some legit and some missed but I only counted the ones where one foot totally landed on tire.

I’ll get the two foot hips extended version. But totally proud for getting on top of those tires.

Thanks, GD for making me try and Gimpy for your coaching and attagirls.

I totally love Brand X!!!!!